I-Yoga Ibeka Abagijimi

by Ann Pizer

Kubalulekile ukuba abagijimi bathambekele ukuze bathuthukise ukuguquguquka kwemvelo , okusiza ukuvimbela ukulimala. Ukulandelana okulandelayo kwe-yoga kunweba imigomo yamaqembu amakhulu ama-muscle asetshenziswa uma esebenza. Lezi zinwele kufanele zenziwe lapho izidumbu sezifudumele. Ukwenza izethulo ezimbalwa zelanga kuyindlela enhle yokufudumala.

1 - Isimo esikhulu sezinyosi ezincane esinqunyiwe - Supta Padangusthasana

I-Pose Big Toe elayishiwe-Supta Padangustasana. Ann Pizer

Qala ngokulala emhlane wakho ukuze welule imilenze. Lokhu kunwebeka okukhulu kwamathole nezintambo. Zama ukushintsha phakathi kwezinyawo ezikhomba futhi eziguquguqukayo. Uma ungenalo i- yoga strap , noma yikuphi ibhande oyokwenza. Yenza zombili imilenze.

Okuningi

2 - Ukukhishwa kwekhanda kuya ku-Janu Sirsasana

Januwari Sirsasana. © Barry Stone

Okulandelayo, hlala u-janu sirsasana, obukeka sengathi uthanda ukunweba abagijimi bezinkampani nezintambo. Yenza zombili izinhlangothi.

Okuningi

I-3 - I- Cobbler's Pose - Baddha Konasana

I-Cobbler's Pose - Baddha Konasana. © Barry Stone

Hlanganisa izinyawo ezinyaweni ze badad konasana, uhlalele izinhlanzi neziqhwa.

Okuningi

4 - Half Lord of the Fish Pose - Ardha Matsyendrasana

Half Lord of the Fish Pose - U-Ardha Matsyendrasana. © Barry Stone

Lesi isisindo somgogodla esiyisisekelo sokwehlisa emuva namahlombe. Yenza zombili izinhlangothi.

Okuningi

5 - I- Cow Face Pose - iGomukhasana

I-Cow Face Pose - iGomukhasana. © Barry Stone

I-hip enkulu ilula, kodwa sinesithakazelo kakhulu ku-triceps lapha, ngakho-ke uma isikhundla somlenze singakhululekile, ungahlala nje uhlala emanzini. Sula izinhlangothi zombili.

Okuningi

6 - Ukubhekana Nokunciphisa Inja - I-Adho Mukha Svanasana

Ngaphansi Ukubhekana Nenja - Adho Mukha Svanasana. © Barry Stone

Manje ake siye eminye imibono yokuma. Inja ebheke phansi ihle kakhulu ekusweleni amathole, ama-hamstrings namahlombe. Phakamisa izinyawo kancane kancane ukuba zisebenze ngempela emisipha yamathole.

Okuningi

7 - Lunge

Lunge. © Barry Stone

Ama-lunges amnandi ekusweleni izimpande ze -hip . Yenza zombili izinhlangothi.

8 - King Dancer Pose - Natarajasana

Ukwelula okukhulu kwe-quadriceps. Bamba odongeni ngokulinganisela ukuze ukwazi ukugxila empileni yangemuva. Yenza zombili izinhlangothi.

Okuningi

I- Piramidi Pose - Parsvottonasana

Masiqedele ngezinye izintambo ezinwetshiwe . Kubalulekile ukwelula leli qembu lezinhlanzi, kodwa qaphela ukuthi ungalinqobe, njengoba ukudonsa inhlanzi kuyingozi kakhulu. Gcina ukugoba okuncane emgqeni wangaphambili njengoba udlulisela phezu komlenze. Yenza zombili izinhlangothi.

Okuningi